Like all nuts, cashew nuts are a high-fat food, but these are both mono- and poly- unsaturated fats that are known to be a healthy form of fat that helps boost heart health and reduce cholesterol levels when consumed in moderation ( 19). Daily Nutrient Values (%) of Cashew Nuts Percentage of Daily Value Cashews are are a also a good source of iron and zinc ( 17, 18). They also contain large amounts of magnesium and manganese, both nutrients that contribute to bone health ( 15, 16). Copper is a mineral the body uses to produce energy, encourage healthy brain functioning, and strengthen the immune system ( 14). 13).Īs a plant-powered source of protein roasted cashew nuts as are not just great for you but also for the planet, since you reduce your emission heavy meat consumption and eat cashews.Ĭashew nuts are full of essential minerals and have a significant amount of copper with as little as 50 grams of nuts giving the recommended Daily Value (DV). This together with fewer calories than expected in as serving of cashews, means the nuts can be helpful as part of a balanced diet can have a positive effect on weight loss ( 11, 12. They are full of protein and fibre and known to reduce hunger and promote feelings of fullness ( 10). Health Benefits of CashewsĬashew nuts are found to have a number of different health benefits. These nuts are a great source of vegan protein and fibre that can form a part of a plant-based diet. Source: USDA Great Source of Vegan Protein Below are the nutritional values for 100g of unroasted, unsalted cashews as per the USDA ( 9): Nutritional Content of Cashews Typical value per Now to the question, are cashews good for you? Nutritional Facts of CashewsĬashews are rich in a range of nutrients, including plant-based protein, fibre and important minerals and vitamins. Cashews are therefore a versatile addition to your diet. Roasted cashews despite being more expensive to produce have the advantage that they do not have added oil and retain their natural flavours.Ĭashew nuts are not only snacked on their own, but can also be processed to make other products such a cashew spreads, cashew butter, cashew milk, cashew yogurt, cashew ice cream and many amazing recipes. Most cashew nuts that are cultivated for global nut consumption are now grown in West Africa and then exported to India and Vietnam for processing ( 8).Ĭashews are never served raw but always heated to remove the toxins from their shell, even the raw cashew nuts you will see ( 5)! Often cashews are fried in oil or roasted to prepare them for consumption. These countries have now also made the nutritious cashew nuts their own, calling them Kaju or Caju. Cashew trees have since spread across the world as they have been exported into other tropical countries to be commercially cultivated ( 7). Cashews are found hanging off the cashew apples in a toxic shell that has to be removed to uncover the tasty nuts inside ( 5).Ĭashew trees are originally from the forests in Brazil, where the tree is native as it grows in tropical climates ( 6). Cashew fruit or apples also make a delicious juice that you can find in countries like Brazil where cashew trees grow ( 3. Cashew nuts grow on tropical evergreen cashew trees and although they are referred to as nuts are actually cashew seeds or kernels that form as part of the cashew fruit ( 1, 2).
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